People ask me about what I eat a lot, since I work in the health space. I don’t know that what I eat ultimately matters to anyone else’s health, but hey, it’s a conversation starter. I eat a vegetarian diet. I actually eat vegan probably 80% of the time, but I always hesitate to say I’m vegetarian, or to even talk about veganism, because there can be a lot of unfriendliness and absolutism in this space. Some folks get very worked up about it, and it can really be a flashpoint for drama. Some of this stems from the fact that people tend to associate diet with identity (I AM a vegetarian, rather than I EAT vegetarian food). Certainly, some people identify as vegan and they extend this to other aspects of their life including clothing, personal care products, etc. This is a choice with a lot of valid reasons to support it, but everyone who chooses to eat a certain way is not necessarily also doing this, and that’s OK. People make different choices for different reasons. Diet is complicated because it isn’t only about nutrition, it’s also about culture, socioeconomics, ethics. I want to talk about what I eat, though, so please recognize that there’s a lot of issues that I think about but am not going to get into right now (but if you want to, we can talk about it later).

I make choices for myself, and I also give advice as part of my professional life, about diet. And while I eschew hard and fast rules, I do have some general principles that I believe are healthiest. I base this on a combination of evidence, common sense, and experience. Scientific study abut diets is plagued with challenges, which is part of why there’s so much confusion. So I say, keep it simple. I like to eat mostly whole foods, mostly plant-based, and mostly easy-to-make stuff– so I mostly cook my own food. The more I stick to simple patterns, the easier it is.

What I eat: fairly accurate.

So what are my go-tos, my day-to-days, what I like to eat when I have the time and flexibility to do it my way?

Coffee. Whether you buy the health hype or not, it’s a ritual that makes me happy. I brew french press and add steamed/frothed unsweetened soymilk (sometimes Oatly, or almond milk) to make an au lait (or a faux-lait, if you prefer). This is usually before I work out or do anything else, really. I think there’s value in having comforting habits and rituals.

Breakfast is usually one of two things:

A smoothie. I mix it up, but a common combination is kale/spinach, mixed berries, half a frozen banana, peanut or almond butter, hemp or chia or flaxseeds, sometimes cacao nibs, and unsweetened almond milk.

Lunch. I don’t usually have a morning snack, but if I do, it might be nuts or a Larabar. I eat lunch on the early side. I like to have either:

A grain-based salad. These hold up well in the fridge and travel well. I take a whole grain (farro, quinoa, millet, wheat berries, sorghum, barley), add some combination of vegetables, nuts, or dried fruit, and a flavorful dressing (often citrus is a good fit).

Leftovers from dinner. Especially things like curries and chili tend to get even better when they sit in the fridge.

Snack. I usually have one in the afternoon, especially if I was active or am going to the gym or eating late. This could be an apple with nut butter, or whole-grain crackers or carrots with hummus.

Dinner: My favorite is a big bowl with a grain (brown rice or quinoa), a green (kale, or broccoli rabe is a favorite), a bean or other protein-rich item (tempeh, tofu, homemade vegan sausage, pinto beans, black-eyed peas), with a flavorful and creamy sauce (a cashew-cream with tomato and red pepper, a peanut-soy sauce, red-hot tahini). Often with a glass of wine.

Chocolate. 70% is a good starting place for me, and I might like it with sea salt, or ginger, or chili, or something else simple.

Beverages— you’ve already met my friends coffee and wine. I also regularly drink green and herbal tea, kombucha (I make it at home), plain old water, and bubbly water.

Obviously it isn’t like this every single day. Some days there’s work lunch. Sometimes there’s the airport. Sometimes there’s takeout, or meeting friends. And sometimes there’s pizza (and it’s often vegan pizza!) But the closer I stick to this basic plan, the better I feel.